CrossFit South Bend

Tuesday

Thursday

Friday

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Hang Power Clean 2×2 @ 80%, 3×2 @ 90% of 1 RM

Conditioning

Complete 7 Rounds: False Grip Pull Ups on Rings – Max Reps Hollow Rocks – 10 reps Rest 5 minutes… For time: 50 lbs Ball Slams – 100 reps

Mark Bell discussing proper elbow and wrist position during the bench press. He also talks about what some refer to as"over cooking" the cue such as, elbows in and how it can lead to poor wrist position. Over cooking a cue is when you take a cue too an extreme, which in turn puts you a bad position. Examples are elbows in such as Mark talks about, another one is "knees out." Some people will focus so much on knees out that they actually role to the outsides of their feet. Which during a squat or anything else you can see how that can be a problem. A cue is meant to get you in a better anatomical position. Once the better position is reached you need to have the body awareness to know that, along with knowing when you are taking the cue to far and outside of its original intent.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)

Collegiate

Overhead Squat 2 RM Close Grip Bench 3×3 @ 90% Isometric Handstand Hold 5 x 30 seconds

Conditioning

As many rounds as possible in 10 minutes: 20 Overhead Walking Lunge 45 lb plate 10 Ball Slams – 40 lbs

*Plate has to be locked overhead with straight arms. *10 lunges with right leg, 10 lunges with left leg. *Back knee has to touch the ground to count as a rep.

Speed Kills (Whitfield 10.15 PR for the 100M), had to put a Florida State Reference on the blog :)

Drake cheesing for the camera. Dorsiflexion, and thumbs around the bar! :)

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Hang Power Clean 1 RM

Conditioning

Complete as many rounds as possible in 9 mins: 50/35 lbs DB Hang Power Cleans – 10 reps Chin Ups – 5 reps

Incase you haven't checked our Main Blog the gym will be closed due to the weather and “State of Emergency” that was issued. Stay at home were it is safe and warm. Stay tuned for details on tomorrow's gym hours.

Wanna get a quick work out done at home? Here you go

Alternating Tabata

Athletic Burpees Hollow Rocks

Online Tabata Timer

MONDAY

TUESDAY

THURSDAY

Sorry for the lack of post and timelines of them. Crossfit Football is in the process of switching over to a new website platform and it is taking longer then expected. This leaves me unable to go back to the prior week. The problem should be fixed soon on their part and things will be back to normal.

While you are waiting for the work out to be posted read John's Things I learned in 2013 

One of my favorite pictures from when Brandon and I used to train Crossfit Football together.

ASWOD

Squat 3x5 Bench 3x5

CSWOD

*was unable to get

DWOD

10 Min AMRAP 3 Push Presses 5 Ball Slams

Amateur

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Barbell Weighted Step Ups 4 x 16 reps (8 RT/ 8 LT) *Pick a box height so the hip is 1" above the knee. Use a weight you can handle for 16 solid reps. Close Grip Bench 5x2 @ 80%, 1 x max reps @ 60%

DWOD

Complete 7 rounds: Handstand Push Ups - Max reps Hollow Rocks - 15 reps